Thursday:
Row
:45 Hard :45 Easy for 6 mins
2 min break
:45 Hard :45 Easy for 6 mins
MMA fight circuit x 2 (knees elbows sprawls punches box jumps)
:45 on :15 sec rest.
Every :45 seconds switch movement.
Friday:
40 min Bike
Going back to Dr. and Physio again for the Knee.
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6am run. Holy shit is that early when you don't get to bed till 12:30 am.
This run was done everyone in a gaggle.
The time as 31:24 for the last person to finish. I think my time was somewhere in the range of 24:00
Knee is killing me now.
11.6km bike
250m swim front crawl
34:22
It was supposed to be a triathalon but I didn't want to do the run due to my knee being sore from last weeks wallball and box jumps. So I rode 4km longer.
Check out www.sheffar.com for pictures from the stag and doe. Thanks for all the help with ensuring it was a success.
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Before we had our CF workout we had a nutrition seminar. The information was well presented and very close to zone. The major difference was the % of carbs/pro/fat. They recommended that we don't eat much fat. They did however suggest mono saturated fats though.
FGB (kinda sorts maybe?)
3 rounds of 45 seconds of work for each station.
Wallball 18, 22, 22
Sit ups 37, 32, 31
16 inch box jumps 46, 46, 47
Overhead press with rubber band 31, 32, 38
Skipping 79, 103, 81
Oh there was no 1 min rest between rounds. This was a fun WOD. Although it really irks me when they call it FGB when it really isn't.
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Dynamic warm (up similar to a track athlete)
35 mins of stability ball workout. Just about every position you could think of we were in. Pretty good workout. Felt pretty good after.
5 rounds for time: (with partner)
20x medball swings
10x wallball
10x push ups on medball
10x medball split jumps
20x medball sit ups
10x burpees
16:21
All done with 15 lbs ball.
Pretty CF like. Next PT session we are having a "CrossFit" WOD. I wonder what that will be like.
I think that the school may be infringing on CF territory. Naughty.
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Today we were required to complete a fitness test.
Requirements for 100%:
Age 33
37 push ups nose to mat with full extension
73 curl ups (must be done to a cadence)
44 cm Sitting reach
9:20- 1.5 mile run
How I scored:
37
14
31 cm
10:32
Total score 75%
You will note that my curl ups were pathetic. I was not fatigued in any way. I simply was holding too long at the top position and lost the cadence. I was extremely pissed when the lady told me to stop. It was the first time I had ever done this movement and failed to grasp the importance of the cadence. (My instructor was a curl up nazi. The other instructors were much more lenient in their application of the cadence. I was shocked to see people who couldn't do 10 push ups get 60 curl ups.)
Get over it Steve!
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4.5km
23:ish mins
First lap was as a group and was 13:46 mins. Second lap was at own speed and was approx 10:00 mins.
Push up ladder
6-5-4-3-2-1-1-2-3-4-5-6
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Fun time in the pool.
Warm up
2 laps
Pool WOD
Swim 25m
10 push ups
10 sit ups
10 dips
Swim 25m
9 push ups
9 sit ups
9 dips
Swim 25m
8-7-6-5-4-3-2-1
Each with 25m swim between
12:12
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